Wednesday 16 Jul - 7RM Back Squat, 4RM Front Squat, 2 RM OverHead Squat

 Congratulations to Nicole and Gabe on the birth of this awesome little man this morning!

Tuesday 15 Jul - 'Fran' - 21-15-9 - Thruster (40/30), Pullup

 Strength - Cluster

Monday 14 Jul - 9 Min AMRAP - 3 DeadLift (100/70), 6 PushUp, 12 DoubleUnder. Rest 3 Min. 6 Min AMRAP - 21 Plate Ground to OverHead (20/15), 200m Run. Rest 2 Min. 3 Min AMRAP - Burpee (onto a plate)

Strength - DeadLift

Sunday 13 Jul - Open Gym 2-4pm

Saturday 12 Jul - 10 Min AMRAP - 10 PushPress (20/15), 10 Box Jump. 3 Min Rest. 10 Min AMRAP - 10 Lunge Step, 10 Burpee. 3 Min Rest. 10 Min AMRAP - 10 WallBall, 10 KettleBell Swing (24/16)

8am will be Dee's last WOD at CFD before she continues her travels, come on in to say goodbye!

OR take a drive past the Berrimah line and introduce a friend to CrossFit at the 8am 11 Mile WOD!

Friday 11 Jul - 3 Rnds - 5 Strict PullUp, 10 Kipping PullUp, 20 Box Step Over

Strength - Front Squat
Our Tug of War Team, not heavy enough!!
Tomorrow (Saturday) at 8am CrossFit 11 Mile are holding a 'Bring a Friend' WOD at 8am. If you have a friend or family member who wants to see what CrossFit is all about take them along for a great introduction. It's free and will be fun!

Thursday 10 Jul - Every Minute On The Minute For 25 Mins - Min 1 - 10 KettleBell Snatch Right Arm (24/16). Min 2 - 10 KettleBell Snatch Left Arm (24/16). Min 3 - 1 Wall Climb. Min 4 - Rest. Min 5 - Max 10m Sprints

Kelly C in the Iron Person event at the Beer Can Regatta last weekend!